Likhatiso tsa Bench li Sebetsa Joang?

Litaba

• Melemo ea mechini ea khatiso ea benche
• Phapang ea likhatiso tsa benche e na le phello efe mesifeng?
• Mokhoa oa ho etsa mochini oa khatiso oa benche
• Moetlo, o bataletseng oa benche
• Mochini o hatisang oa benche o moqotetsane
• Sekamela mochini oa khatiso oa benche
• Fokotsa khatiso ea sefubeng
• Ho kenyelletsa mabenkele a hatisang kemisong ea hau
• Tsa Tsau-tsau

Melemo ea mechini ea khatiso ea benche

Mechini ea khatiso ea benche ke boikoetliso bo ka sebelisoang ho hlahisa mesifa ea mmele o kaholimo, ho kenyelletsa le li-pectorals, matsoho le mahetla.

Ho latela lipheo tsa hau, ho na le mefuta e fapaneng ea mechini ea khatiso ea benche e sebetsang mesifa e fapaneng hanyane hape. Mohlala, mochini o hatellang oa benche o hatisang o boetse o sebetsa ka maoto le matsoho.

Tse ling tsa ho eketsa mechini e hatisang ka bencheng ea hau ea koetliso ea boima li kenyelletsa ho eketsa matla a 'mele a holimo, ho ntlafatsa mamello ea mesifa, esita le ho hlophisa' mele oa hau o kaholimo ho etsa metsamao joaloka pushups. Hape e ka ba boikoetliso bo matlafatsang ba lipapali tse kang ho matha ka lebelo, hockey le bolo ea maoto.

Bala pele ho ithuta haholoanyane ka mechini e hatisang libenche le hore na u ka rua molemo joang mosebetsing ona.

Phapang ea likhatiso tsa benche e na le phello efe mesifeng?

Phapang e 'ngoe le e' ngoe ea boralitaba e sebetsa ka lihlopha tse fapaneng hanyane tsa mesifa. Mefuta e fapaneng e kenyelletsa:

• Mochini oa khatiso oa benche oa setso. Boikoetliso bona bo etsoa ka ho robala bencheng e bataletseng ebe o tobetsa barbell hodimo le tlase bophahamong ba sefuba. E sebetsa mesifa ea pectoral, mahetla le matsoho.
• Sekamela mochini oa khatiso oa benche. Bakeng sa phapano ena, bokapele ba benche bo sekametse lipakeng tsa likhato tsa 45 le 60 kahoo o its'etleha hanyane. E shebile mesifa ea sefubeng le mahetleng a holimo.
• Fokotsa khatiso ea benche. Bakeng sa phapano ena, bokapele ba benche bo sekametse holimo, kahoo ha u robala maoto a hau a maemong a holimo ho feta hlooho ea hau. E sebetsa mesifa ea sefuba le mahetla a tlase.
• Mochini o hatisang oa benche o moqotetsane. Nakong ea phapano ena, matsoho a hau a fokotsehile hammoho holim'a barbell. E sebetsa ka maoto le matsoho.

Ha ho hlokahale ho etsa mefuta ena eohle ea boithapollo bo tšoanang. Ho sebelisa sehlopha sa mesifa hampe ho ka lebisa likotsing. Seo ke nnete haholoholo haeba o sebetsa ka boima bo boima.

Haeba o rata tse fapaneng, o ka khetha mefuta e 'meli ka ho ikoetlisa. Leka ho ipha letsatsi la phomolo ho lumella mesifa ho fola pele o fetoha lipakeng tsa mefuta e meng.

Mokhoa oa ho etsa mochini oa khatiso oa benche

Moetlo, o bataletseng oa benche

Lisebelisoa li hlokahala: barbell (litekanyo tse ling tsa boikhethelo), benche e bataletseng

1. Robala ka mokokotlo bencheng e bataletseng. Tšoara tšepe ka matsoho a pharaletseng hanyane ho feta bophara ba mahetla.
2. Tlanya maoto a hau ka thata fatše 'me u boloke letheka la hao bencheng ho pholletsa le mokhatlo oohle.
3. Butle-butle phahamisa bareng, haeba o e sebelisa, 'me u theole bare ho sefubeng, o lumella litsoeng hore li khumame ka lehlakoreng.
4. Khaotsa ho theola ha litsoeng li le ka tlase ho benche. Tobetsa maoto fatše ha u ntse u sutumetsa bareng ho ea holimo ho khutlela boemong ba ho qala.
5. Etsa makhetlo a 5-10, ho latela boima bo sebelisitsoeng. Etsa lihlopha tse tharo.

Mochini o hatisang oa benche o moqotetsane

Lisebelisoa li hlokahala: barbell (litekanyo tse ling tsa boikhethelo), benche e bataletseng

Sebelisa mehato e kaholimo bakeng sa mochini oa khatiso oa benche ea setso, empa ts'oara barbell ka matsoho lehetla-bophara ho pholletsa le motsamao.

Sekamela mochini oa khatiso oa benche

Lisebelisoa li hlokahala: 2 dumbbells kapa barbell, benche e sekametseng e emisitsoe pakeng tsa likhato tse 45 le 60

1. Beha maoto fatše fatše ha u ntse u itšetleha hanyenyane e le hore mokokotlo oa hau o lule holim'a benche ka mokokotlo o sa jeleng paate.
2. Qala ka ho ts'oara li-dumbbells kapa li-barbell bophahamong ba sefuba. Lipalema li lokela ho shebella pele, monoana o motona o phuthetsoe ka letsoho.
3. Tobetsa boima holimo holimo mahlong a hao kapa ho phahama hanyane, litsoeng li atolositsoe ka botlalo.
4. Hula moea 'me butle-butle u theole li-dumbbells kapa li-barbell butle-butle le ka taolo ho fihlela li ama kapa li fihla kaholimo ho sefuba, litsoeng le manonyeletso a lula mahlakoreng.
5. Pheta tobetsa ebe o etsa makhetlo a ka bang 5, kapa ho feta haeba o tsoetse pele. Theha palo ea li-reps tseo u phutholohileng ho tsona ka boima ba 'mele boo u bo sebelisang. Etsa lihlopha tse 3.

Fokotsa khatiso ea sefubeng

Lisebelisoa li hlokahala: Benche e koetsoe ka tlase ho -30 likhato.

1. Butle-butle ka bencheng e fokotsehang e le hore maoto a hao a phahame ho feta hlooho ea hau, o boloka mokokotlo oa hau o tsitsitse ka morao ho benche. Beha maoto a hau litsing tse fanoeng.
2. Etsa hore sebali se u thuse ho phahamisa mekoallo ka holim'a rack kapa ho ts'oara li-dumbbells, haeba u sebelisa. O lokela ho ts'oara boima ba sefubeng, matsoho a pharaletse hanyane ho feta bophahamo ba mahetla.
3. Sututsa boima ho fihlela matsoho a otlolohile 'me a koaletsoe ka holimo.
4. Butle-butle theola boima ba 'mele ho ea fihla sefubeng, o kobehela mahlakoreng.
5. Pheta tobetsa ebe o etsa makhetlo a ka bang 5, kapa ho feta haeba o tsoetse pele. Theha palo ea li-reps tseo u phutholohileng ho tsona ka boima ba 'mele boo u bo sebelisang. Etsa lihlopha tse 3.

Ho kenyelletsa mabenkele a hatisang kemisong ea hau

Haeba u batla ho kenya mechini e hatisang ka bencheng kemisong ea hau ea ho phahamisa litšepe, leka ho etsa mechini ea khatiso ea benche makhetlo a mabeli ho isa ho a mararo ka beke. Iphe bonyane letsatsi le le leng pakeng tsa ho etsa mechini ea khatiso ea libenche ho lumella mesifa ea hau hore e fole.

Palo ea reps eo u e etsang thutong ka 'ngoe e ipapisitse le lipheo tsa hau tsa boikoetliso. Haeba o sebelisa boima bo boima haholo, ho pheta makhetlo a mararo ho isa ho a mahlano ka nako ho ka lekana hore o atlehe. U ka bapala ho fihlela li-sets tsa 3, u phomotse metsotso e se mekae lipakeng tsa sete.

Haeba u batla ho matlafatsa pelo le methapo, u ka etsa palo e phahameng ea li-reps - tse ka bang 5 ho isa ho 10 - ka boima bo tlase.

Mesebetsi e meng eo u ka ratang ho e etsa ka sefubeng le ka morao e kenyelletsa mela e kobehileng, li-chinup le li-pushup tsa taemane.

Bakeng sa boikoetliso ba 'mele o felletseng letsatsi le leng o tsepamisitse maikutlo maotong le mahetleng ka ho etsa li-squats, lunges le li-press tsa holimo. U lokela hape ho kenyelletsa boikoetliso ba pelo le methapo joaloka ho matha, ho sesa kapa ho palama baesekele lenaneong la hau la beke le beke.

Ho latela mofuta ona oa mekhoa e fapaneng ho bohlokoa ho netefatsa hore o sebetsa 'meleng oa hau oohle. Mokhoa ona oa ts'ebetso ea beke le beke o boetse o o lumella ho nka matsatsi a phomolo ho lumella mesifa e fapaneng ho fola.

Litloaelo tsa 'mele o felletseng li ka sebetsa hantle ho feta koetliso ea letheba, kapa ho etsa boikoetliso bo tšoanang ho leka ho aha mosifa oo. Hopola, 'mele oa hau o ikamahanya kapele ho ikoetlisa, kahoo ho bohlokoa ho koetlisa boikoetliso ba hau ho boloka mmele oa hau o phephetsoe.

Tsa Tsau-tsau

Mechini ea khatiso ea benche e ka ba boikoetliso bo sebetsang ba ho aha sefuba, letsoho le mahetla. Haeba u sa le mocha oa khatiso ea benche, sebetsa le spotter. Ba ka shebella sebopeho sa hau mme ba etsa bonnete ba hore o phahamisa boima bo nepahetseng bakeng sa boemo ba hau ba boikoetliso.

Haeba u sa tsebe hantle hore na u ka kenya mechini ea khatiso ea benche joang kemisong e atlehileng ea boikoetliso, sebetsa le mokoetlisi ea netefalitsoeng. Ba ka theha tloaelo ho latela lipheo tsa hau.